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Unesa.ac.id, SURABAYA- Osteoporosis or bone loss should be a concern. Data released by the World Health Organization (WHO), people with osteoporosis in the world reach 200 million people. In addition, 50 percent of fractures are caused by osteoporosis. It can also lead to lifelong disability and even death. WHO calls osteoporosis a silent killer or a deadly disease.
How to avoid osteoporosis? Here, there are some tips shared by a UNESA lecturer, Kunjung Ashadi, S.Pd., M.Fis., AIFO. , in a seminar held by the UNESA Center for Sports Studies with Kortex some time ago. He explained that porous bone disease can be treated early.
Physical activity or sport
The way that can be taken is to do enough and regular physical activity and exercise. Kunjung Ashadi explained, physical activity or exercise makes the metabolism in the body work optimally and hormones can work well. So that muscle strength and bone density are maintained.
For sports, it is recommended to do sports activities 3-5 times a week. The recommended exercise time is between 30-60 minutes. The recommended type of exercise is cardio or heart training, for example by walking, cycling, jogging and swimming. Besides that, you can also do muscle strength training, with push ups and sit ups, back ups and squats.
Weight training
For adults, eating sports can be added to weight training. However, if you don't have weight equipment, you can still do push-ups, sit-ups and so on. According to him, one of the cases of broken bones was due to a fall or accident.
In order to reduce the risk of fractures when falling, the next recommendation is to do sports activities that involve balance movements. "With someone having a good balance, they will be able to maintain balance so they don't fall and even when they fall, the risk is not severe," he explained.
Balance training
Balance training can be done by walking forward and backward at one point. Then, walk back and forth on tiptoe. Then you can also go back and forth with your heels. Furthermore, it can also be done with variations of walking to the left and right sides to train muscle strength around the pelvis.
If it's not possible to do sports, whether it's because you're busy, then at least do simple activities, either at home or at work. How to? Try to walk forward, backward and sideways. In order to have a rhythm, count to eight and can be accompanied by their favorite songs. "That's just playing, we follow and count until eight beats forward, then back to back, then forward again, backwards and sideways," he explained.
Gym ball workout
One more thing, balance and bone strength training can also be done with gym ball exercises. The exercise is to use a large ball as a place for push-ups, sit-ups and so on. The ball has a narrow surface, it rolls easily so that you get two benefits at once or like buy 1 get 2. That is to train the abdominal muscles as well as train balance. "Very effective, one exercise can have two benefits," he explained.
Sufficient nutritional needs
Those are some recommendations related to physical activity and sports. If you can exercise following the frequency, intensity and tempo. The frequency is done 3-5 times a week. Low, medium to high intensity. Intensity can be measured from the breath. The tempo can be between 30-60 minutes.
"In addition to exercise, it is also necessary to pay attention to nutritional intake, because nutrition is an important factor to meet the nutritional needs of the body, including calcium and vitamin D," he explained. "It is recommended, when doing sports outside the home, so that at the same time you can get vitamin D, exercise at 09.00-10.00 in the morning," he added. [UNESA PR]
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